WOD 2020/01/13

January 13, 2020

 

Warmup

5 burpees no pushup
30 M  inchworm
:20 side Ankle stretch w/kb
30 M bear crawl
:20 plank hold 
10  down dog

10 pushup

10 tempo air squat (5sec down, 3sec pause, 5sec up)

3:00 practice double unders

Strenght:

Power clean

Amrap 1:00
Max Rep Power Clean 60%
Rest 3:00
Amrap :90
Max Rep Power Clean 70%
Rest 3:00
Amrap 2:00
Max Rep Power Clean 80%

WOD : AMARAP 18'

50 Double unders
20 Front Squats 70/50 kg
50 Double unders
25 Burpees to  target
50 Double unders
30 Strict HSPU

 

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